Vanilla Protein Waffles

Hope you have had a good couple of days and a great weekend! This weekend I went on a fun date night and saw the movie Savages, which was good but very violent. Also, I put my 2 weeks in at my current job because in less then 2 weeks time I will be moving up to Boise, ID (my hometown) for school! My dad is giving me a great opportunity to go back to school for Civil & Environmental Engineering and internship at his work which is a water & waste water treatment engineering firm. I am excited but extremely nervous at the same time.

First off, I would like to congratulate myself for completing my 30 days 100 miles challenge! I finished with 109 miles. I am so proud and thankful I took on this challenge. This week's goals are: 1) 4-6 miles cardio, 5 days this week, 2) drink more WATER, 3) keep gym workouts at highest intensity.

Also this weekend I purchased new supplements! Since I have been lifting hard at the gym I got BCAAs (Branched Chain Amino Acids, in fruit bunch flavor) and Glutacor (Glutamine). Both of these supplements are important in protein synthesis and muscle repair & recovery. I will take 1 scoop of each pre and post workout with my NanoVapor (PRE) and Pro7ein (Post).

I also purchased 2 Quest Protein bars! I got Cinnamon Roll and Strawberry cheesecake. I really like these protein bars because they are gluten free, low carb and HIGH in fiber. They are especially delicious if you put them int he microwave for 10 seconds before eating them! YUM

This weekend I was craving waffles! So I made a new recipe and used my Cuisinart Waffle Iron (Thanks Uncle Ken). They turned out good! I will be trying out different quantities to prefect them.

Vanilla Protein Waffles
(Makes 3 Waffles)

Dry Ingredients:
1/2 cup almond meal
1 1/2 scoop vanilla protein
1 tsp cinnamon

Wet Ingredients:
6 egg whites
1 tsp vanilla extract
1 tbsp unsweetened coconut milk

Instructions:
1. Combine dry ingredients in large bowl and mix with a fork. Separately mix wet ingredients in a small bowl.
2. Combine wet ingredients into large bowl, continuously stirring to not make any clumps.
3. Set waffle maker to middle setting (mine was set 3, out of 6)
4. Cook until light golden browned on outside and cooked through.
5. Top with chopped walnuts, raw unsweetened coconut threads and organic fade B maple syrup!

Sunday I prepped about 4 servings of Tilapia and Sole for the week! I am so thankful I did this because I do not always eat enough lean white fish.

Baked Tilapia/Sole

1. Preheat oven to 400 degrees F

2. Line baking sheet with tin foil, and lightly grease foil (I used coconut oil)

3. Lightly brush coconut oil over filet and season each filet with cayenne pepper, lemon pepper, and garlic powder, to your liking.

4. Cook for 15-17 minutes

Served with steamed broccoli & asparagus and when reheated splashed with fresh lemon juice to prevent drying!

Paleo Preworkout before AM Cardio: 1 Banana, 1 hardboiled egg, and raw acv + water

AM Cardio: 7.06 mi run, 1:02:09, 8:48 avg min/mi, 732 calories

Paleo Postworkout meal: sautéed veggies (kale, red cabbage, tomato, zucchini, garlic) in coconut oil, topped with 2 over easy eggs and 1/4 sliced avocado!

Also, I made an at home PROTEIN FRAPPUCCINO!! Who needs Starbucks! 

Vanilla Protein Frapp:

1 cup dark unsweetened coffee, cooled

1/2 cup unsweetened coconut milk

1 scoop vanilla protein 

Ice

Blend

Beautiful morning on my patio!

Other Clean Eats:

Quarter-pound grass fed beef burger! I reheated the burger by brushing coconut oil on top to prevent dryness and microwaved, then wrapped in Tuscan kale, topped with avocado and tomato. The avocado "melted" on the warm burger and acted like cheese, it was delicious.

I read up more on the grass fed beef I purchased... Farmer's Market local beef! 100% Grass-Fed, Ranch Raised, Natural Lite Beef. This ranch is in Silverado Canyon which is 20 minutes from my house. The farmer raises his cattle in an entirely grass and forage fed way, while keeping the land in a sustainable natural state. The ratio of omega-6 to omega-3 fatty acids in his grass fed cows is a .16 to 1 ratio, while salmon is 3 to 1 and grain fed cows are 20 to 1. Support your local farmers market whenever you can!

Served with sweet potato fries! When I went shopping for the sweet potato fries, I was in a Ralphs grocery store that for the first time had correct nomenclature for sweet potatoes (and not calling them yams, read previous blog)

For the sweet potato fries, I cut them into steak fries and seasoned half with light coconut oil & cayenne pepper and the other half with coconut oil & agave nectar. Cooked in a preheated 400 degree oven for about 15-20 minutes, turning and checking occasionally.

Raspberry-Chia-Vanilla #protein shake and a 3 egg white frittata with red cabbage, red kale, onion, tomato, & bell pepper, topped with red chili sauce, red pepper flakes and STEAK!

Chicken Kale Salad: shredded chicken thigh, Tuscan kale, red cabbage, carrots, English cucumber, tomato, hemp seeds, fresh chopped parsley, & 1/2 lemon for dressing!

Workouts!

Jul 12 Upper body
#1 x3: 15 tricep cable pull downs (30lb) + tricep cable pull over (30lb) + 15 ab cable wood chop high (each side 30lb)
#2 x3: 15 cable face pull (30lb) + 20 cable ab pull down (40lb)
#3 x3: 15 flat bench dumbell press (17.5lb DB) + 50 bench russian twists (10lb DB) + 15 each side 1 arm bench row (17.5lb DB) + 50 bench Russian twists (10lb DB)
#4 x3: 10 hang clean w squat & press (30lb bar) + 10 bench dips + 18 plank alt arm row (10lb DB)
#5 x3: 15 flat bench fly (10lb DB) +8 bicep curls (30lb bar) + 12 bench skull crusher (10lb DB) + 15 Barbell bent over row (30lb bar)
#6 x3: 10 jack knife w stab ball + 25 reverse crunch w stab ball + 25 crunch w legs raised

Jul 13 Lower body
#1 x3: 15 Leg press (90lb) + 25 side ab crunch (each side, 25lb plate)
#2 x3: 25 SL Deadlifts (40lb bar) + 50 Russian twists (10lb DB) + 20 Squat (40lb bar) + Bench brief cases (10lb DB)
#3 x3: 12 calf raises (40lb) + 20 forward alt lunges (30lb bar) + 50 fast ski side to side
#4 x3: 15 front squats (30 lb bar) + 20 back alt lunges (30lb bar) + 50 high knees
#5 x3: (fast no weight) 20 single leg squat (each side) + 20 straight calf raises + 12 low squat holds + 20 wide duck foot calf raises
#6 x2: 25 toe touches + 25 leg lifts + 25 crunches + 25 flutter kick
#7 x2: 25 Cable ab crunch (50lb) + 15 high cable woodchop (each side, 50lb)

Jul 14 upper body
#1: 15 Tricep cable pull down w bar (40lb) + 10 Reverse curl w cable bar (40lb)
#2: 20 Cable low row (40lb) + 20 Plank one arm row (12.5lb DB) + 50 Bench Russian twists (12.5lb DB)
#3: 10 hang clean w squat & press (30lb bar) + 12 flat bench press (12.5 DB) + 8 flat bench parallel tricep press (12.5 DB) + 12 bench leg lifts (12.5 DB)
#4: 15 Barbell row (30lb bar) + 10 bench dips

July 15 lower body
Warm Up: 10 min bike
#1 x3: 20 squats (30lb bar) + 10 one leg lunge (each side, 30lb bar) + 75 Bench russian twists (10lb DB)
#2 x3: 30 Back alt cross lunge (30lb bar) + 15 Calf raises (40lb) + 50 skier side to side
#3 x3: (fast no weight) 20 single leg squat (each side) + 20 alt back kicks + 20 straight calf raises + 15 low squat holds + 20 wide duck foot calf raises
#4 x2: 50 Toe touches + 25 leg lifts + 30 flutter kicks + 50 crunches

July 16 Upper body:
#1 x3: 20 Lat Pulldowns (40lb) + 20 Wide lat pulldowns (40lb) + 10 Pushups
#2 x3: 20 Cable row + 20 Plank one arm row (each side, 12.5lb DB) + 50 Russian twist (12.5 DB)
#3 x3: 15 Shoulder Press (12.5lb DB) + 10 Torso twists (12.5lb DB) + 10 Bicep curls (12.5lb DB) + 20 Twisting plank + 20 DB Tricep Extension (12.5lb DB)
#4: 20 Flat bench DB press (12.5lb DB) + 50 Fast punches (core tight!) + 10 Flat bench fly (10lb DB) + 10 Skull crushers (10lb DB)
#5 x2: 30 Toe touches + 30 sec High knees + 30 Butt raises + 30 sec Alt butt kicks + 30 Leg lifts
#6 x3: 50 crunches + 20 Frogger Under Swivel

Workouts and Fried Bananas

Thursday was a big day for me! I cooked a healthy, clean eats dinner for my whole family! I truly want me youngest cousin to change his eating habits; unfortunately I can honestly say I have only ever seen him eat a green vegetable (peas) on thanksgiving and Christmas, and he didn't enjoy it. With that in mind, I was determined to have one green vegetable he would like so I tried green beans! Unfortunately, that did not work but I still got him to eat some lean chicken breast, sweet potatoes, quinoa and brown rice instead of bologna sandwiches.

I made two varities of everything to try to please the different palats of my family! 

1. 2 types off chicken, one with garlic, onion, and lemon pepper; the second with italian seasoning and light pepper. 

2. Quinoa-brown rice: 1 with salt, pepper, and light lemon juice only, the other with light lemon juice, garlic, onion, fresh parsley, and lemon pepper.

3. Sweet potatoes: 1 with EVOO and agave nectar, the second with garlic, onion, lemon pepper and light Italian herbs.

4. Green beans: 1 steamed, and the second sauteed with onions and garlic.

5. Broccoli (My oldest cousin ate some with me! But mostly just me): 1 with EVOO and agave nectar, and one with onion, garlic, and lemon pepper.

Overall I would still rate the dinner a success! Even with my effort of having my youngest cousin enjoy green vegetables be a fail, I think he genuinely does not want to change in a healthier direction and that is the limiting factor in what he will and will not like. I am far from being done with this effort, I hope to cook for them again and try out other vegetables and lean meats! There were a lot of left overs, so I made little meals for the house. I am not sure if they were eaten, but at least I tried!

I am trying to stay strong on the gallon-a-day challenge! It is hard to finish a full gallon some days, but I can usually get 3/4 of it finished. I still recommend to try it out for a week! It is a great way to flush your system. Also, every morning I have been doing the Raw ACV + 8oz water and I think it tastes kinda good too! (My previous post tells you about the benefits)

This week at the farmer's market, I finally got grass fed beef! I talked with the owner for about 10 minutes about the differences between grass fed beef, store bought beef, and the different cuts. It was very informative! The thing I love about farmers markets is the farmer's love to teach about their crops.

Another thing I got from the farmer's market was 1/2 pound of 100% raw trail mix. It includes raw almonds, raw walnuts, and raw raisins with no sulfates. The lady had a premixed trail mix that had raisins with sulfates, and with paleo you want to eliminate all preservatives, etc. I simply asked her if she had any raisins with no sulfates, she did, and she was willing to make me a fresh batch! Like I said above, the farmer's are willing to help you out and give you what you want. They will even pick the best produce for you. 

I tried this recipe idea from powercakes.net (check out her blog! She is awesome, and I hope to get to her level some day). This is a great paleo pre or post workout omelet! 

Chia Omelet with Fried Bananas

3 egg whites, whisked with 1 tbsp coconut milk

1 tbsp chia seeds

1/2 cup berries (I used fresh raspberries, and fresh chopped strawberries)

Put about 1/2 tablespoon coconut oil in a small skillet, heat over medium heat, add egg mixture and put on the lid. Let cook about 3 minutes, then check to make sure the bottom is fully cooked. Once it is, carefully flip the eggs, add 1/2 of berries to one half of the omelet. Lower heat to lowest setting, put lid back on, and cook for 1 additional minute. Flip empty side of omelet on top of berries, turn off heat completely, put lid back on and let steam the berries for 1 minute. Then serve on plate with fresh berries on top!

1 banana, thickly sliced

1 tablespoon coconut oil

cinnamon, as desired

In a small bowl, mix banana slices and cinnamon; try to coat each one with a small amount of cinnamon.

Heat coconut oil over high to medium-high heat. 

Add banana slices and cook until browned, about 2 minutes, then flip and cook for an additional 1-2 minutes.

I put mine on a paper towel to drain some of the excess oil, then served!

I still am amazed HOW AMAZING these fried bananas were. I was in heaven..

Another paleo recipe I came up with was almond and parsley crusted beef shoulder! I was inspired to make this recipe because my best friend and her mom are trying the paleo lifestyle out and her mom made flank steak and breaded it with almond meal! I really liked it, so decided to try it out. Beef shoulder was on sale at the market so I went with that!

Almond & Parsley Crusted Beef Shoulder:
(2 servings)

.5 lb cross rib beef shoulder (flank steak would be great also)
1 egg, beaten
1/2 cup almond meal
2 tbsp fresh parsley
1 teaspoon lemon pepper
1 garlic clove, finely chopped
2 paper plates

In one paper plate, add egg, in other paper plate combine almond meal, parsley, lemon pepper and garlic.
The paper plates worked perfect for me, if you have a side rim bowl that will work also!

First put meat in egg and cover both sides completely.
Transfer from egg mixture to almond meal mixture and make sure to coat completely!

Heat 1 tablespoon coconut oil in large skillet over high heat. Once the oil is hot add steak and cook 1st side 3 minutes, and 2nd side about 2 minutes. My steak was on the thinner side so it needed little cooking time, you can cook your steak to whatever you prefer.

With the other half of the steak, I served it over a steamed kale salad!
I steamed about 2-3 cups of purple kale and 1/2 green apple chopped in a steam basket for about 2 minutes. Plated this mixture, tossed with 1/2 tablespoon balsamic vinegar, topped with hemp seeds and the other half of the steak! It was very delicious, and my first time steaming kale.

Some other clean eats!

Chicken thighs were on sale and I got 4lbs for $5! They are bone-in, skin-on, which may not be the best for everyday chicken, but it is paleo and it is DELICIOUS! The chicken below, I seasoned with garlic, onion, italian herbs, black pepper, and red pepper flakes; seared it on both sides (about 9 minutes per side) and BAM! Spicy and delicious. Served with roasted vegetable medley.

A delicious snack I had was 1 mango sliced, with 1/2 cup of my raw trail mix! Mangoes were on sale 3 for $1! Always check the newspaper for good deals, I learned this from my uncle! :)

Pre workout fuel: 2 egg omelet with veggies (red onion, garlic, spinach, thinly sliced zucchini and red bell pepper), with a splash of coconut milk in the eggs which made them so fluffy! I made the plan omelet in coconut oil, flipped it, put the fresh veggies on one half of the omelet, put the lid on and lowered the heat for ~1-2 minutes. Flipped the other half over the veggies, turned off the heat and let them steam for 1 minute longer. Then served! with 1/4 avocado on top and 1 nectarine sliced up! The reason I did the veggies like this was because I am trying to not over cook my vegetables which makes them lose nutritional value. So yes the vegetables inside this omelet may not be extremely tender but they are warmed and slightly wilted and PACKED with nutrients! :)

Post workout lunch at my best friend's house! Almond crusted flank steak, turkey with olives and tomatoes, roasted egg plant, and zucchini egg scramble.

Grilled salmon, seasoned with garlic, onion, lemon pepper and seared in coconut oil on HIGH heat (2-3 minutes per side) to get the outside really crispy, served with roasted vegetable medley. 

Now this may not look as appetizing as my other pictures, but it was good! I was at a friends house and it was getting late and I was getting hungry! I searched his whole kitchen to find paleo food, and I came across grilled chicken, steamed broccoli and natural salsa. So I mixed them all together, heated, and surprisingly turned out great! 

My best friend just signed up at the 24 Hour fitness by my house and she got me a guest pass for 1 week free but the manager ended up giving me 3 weeks free until I leave to move to Boise for school! I am so excited to have a gym to work out in again. I love working out at home, but I miss the heavier lifting and the more versatile workouts I can do. Here are my most recent workouts I have done:

July 5, 2012 Lower Body Workout
Warm up: 10 minute walk/jog
Leg Suspect #1 x3 (40lb bar): 20 deadlifts + 20 sumo dead lifts
Leg Superset #2 x3 (40 lb bar): 20 alt forward lunges + 20 squats
Leg Superset #3 x3 (40 lb bar): 15 Calf raises + 20 Alt back lunges + 15 back leg extensions (each side)
Leg Superset #4: 15 box jumps (9 high) + 20 squat side walk (10 each side)
Ab Superset #1: 20 standing side crunch (15 lb) + 20 twisting plank
Ab Superset #2: 20 butt lifts + 50 Russian twists (10lb)
Ab Superset #3: 50 Crunches + 45 sec plank
Cool down:10 minutes bike

July 6, 2012 Upper Body Workout
Warm up: 5 min stretch + 15 min bike
Superset #1 x3: 20 Narrow lat pull downs (50lb) + 20 Wide lat pull downs (50lb)
Superset #2 x3: Tricep pull downs w/ rope (20lb) + Tricep pull overs w/ rope (20lb)
Superset #3 x3: 20 Seated row (40lb) + 20 Ab pull down w/ rope (50lb)
Superset #4 x3: 30 Press to Curl (10lb) + 15 Bent over two arm row (10lb)
Superset #5 x3: 20 Tricep extension w/ bridge up (10lb) + 10 Jack knife w/ stab. ball
Superset #6 x2: 25 Toe touches-25 Butt raises + 50 Reverse crunch w/ stab. ball
Superset #7 x3: 20 Crunches + 30 Russian twists
Cool down down: 5 min stretch

July 7, 2012 Lower Body workout:
Warm up: 5 min stretch + 15 minute bike
Superset #1 x3: 20 Body squat w/ leg lift + 30 sec quad stretch
Superset #2 x4: 20 Alt cross back lunge (40lb bar) + 15 Good mornings (40lb) + 50 Low-wide-side-side
Superset #3 x3: 10 Narrow squats + 10 mid squat + 10 sumo squats (all- 40lb bar)
Superset #4 x3: 15 Sumo deadlifts (40 lb bar) + 20 Alt. side lunges + 50 High knees
Superset #5 x3: 15 Calf Raises (40lb) + 15 Single leg squat
Superset #6 x3: 20 Alt jump lunges + 20 Side ab crunch (each side, 25lb plate) + 20 Ab twists (10lb plate)
Superset #7 x3: 10 Plank pike up w/ stab ball + 40 Reverse crunch with stability ball
Superset #8 x3: 10 Ab crunch stab. ball pass off + 40 Russian twists
Superset #9 x1: 1 min plank + 50 regular crunches
Superset #10 x1: 30 sec straight arm plank + 50 straight leg crunches

July 8, 2012 Upper Body Workout
Warm up: 10 min stairs
#1 x3: 20 Reverse sit up + 20 Right side reverse sit up + 20 Left side reverse sit up
#2 x3: 20 Bicep cable curls w/ bar (20lb) + 20 Lat pull downs (50lb) + 20 Wide lat pull downs (50lb)
#3 x2: 20 Plank-dumbbell alt one arm row (10lb) + 20 Dumbbell rotational press (10lb)
#4 x3: 20 Dumbbell flat bench press (15 lb) + 20 Hang clean (w/ 30lb bar)
#5 x3: 20 Flat bench dumbbell fly (10lb) + 10 Push up w/ twisting plank
#6 x3: 20 Kneeling cable crunch (40lb) + 20 Cable face pull w rope (30lb)
#7 x2: 25 Toe touches + 25 Butt lifts + 50 Reverse crunch w stab. Ball
Warm Down: Stretch 5 min

Lastly, let me leave you with two informational pictures I came across. The first is how to distinguish the differences in your produce aisles, and the second is food lingo translations.

I found this one extremely interesting and will research this on my next grocery store visit!

I am not sure how truthful this one is, but it makes a lot of sense! So think about it next time you are at the grocery store.

Mother's Market Success!

I have been going to mother's market for early morning breakfasts lately, I'm obsessed! They are a little expensive, but I don't buy produce there, and the quality of their packaged food or ready to eat food is really good!

While I was exploring, I came across some vegan pre-workout and post workout supplements.

In the past, I have not been a fan of pre-workout supplements because they make me crash hard after working out. I bought 1 of the sample packets of this pre-workout energizer to see if this would work for me! I will let you know.

Also, I found a powdered greens supplement I used to take. I really like adding powdered greens to shakes or even just stirring in a spoon full with orange juice. This brand also had a powdered super food berries which would probably taste better! I feel many people don't get the amount of greens they need in one day, including myself some days, so drinking a powdered greens drink can benefit anyone a lot in that way.

While waiting for my fresh juice at the juice bar, I browsed the ready-food deli section and found this POWER pancake! I had seen this before, along with the date flavored (Yum i love dates!), but had never tried it. After looking at the 9g of protein and 10g of fiber and craving something sweet for breakfast I thought I might as well try it! 

I was trying to think of a good combination with this power pancake. I walked past the dairy, and eggs, and thought "Oh yes! Greek yogurt!"When I walked over to the greek yogurt section in mother's market, it was Chobani overload!!

The middle row of the yogurt case, is ALL CHOBANI! I love it! Chobani is a sponsor for the USA Olympic team too!

They even had my favorite flavor; raspberry! I can't recall ever having seen a raspberry flavored non-fat Chobani Greek yogurt; but I can't say I was complaining!

Once I had picked up the Greek yogurt, an epiphany came into my head.... BREAKFAST PIZZA! I ran over to the deli and got a bowl of fresh fruit. 

After paying, I sat outside at one of the nice tables outside of Mother's Market. It was time to get to work on this breakfast creation. 

With a spoon in hand... I made this breakfast pizza to perfect.

And there we have it! Breakfast Pizza, protein style ;) 

I had also picked up a fresh juice from the juice bar; cucumber, pineapple, and kale! It was so good, and a lot better the the juice I had the previous day which was apple, beat, celery, parsley and wheat grass (I could barely drink it! haha).

For a workout, since I had done a hard legs day, I came up with an ARMS and ABS workout.

My friends and I were headed to the Olympic qualifier for Men's Volleyball in Long Beach today! The games were Puerto Rico vs. Canada and USA vs. Cuba.

Before we left, I had to make sure to fuel up so I wouldn't make too many bad choices while I was there.

For myself, I made a salad with mixed baby greens, cucumber, carrots, green onions, turkey, raw sunflower seeds, and raw pumpkin seeds; with a side of eggplant hummus and bell pepper slices, cucumbers, and carrots! Quite a delicious lunch if you ask me! And a paleo lunch at that!

Not sure if I have mentioned, but tomorrow, May 12, I will begin the paleo diet. I am hoping to be able to do it for 2 weeks and after that period see how I feel. I have no doubt it will be hard, but I am excited to be able to eat a lot of meat, eggs, and veggies! I will definitely be posting any recipes, or how I feel throughout the next two weeks.

I also made for my friend, an ezekial tortilla "sandwich". It is easy! Take an ezekial tortilla, if needed add a sauce you like (I prefer the Basil-Kale Pesto recipe I made), turkey slices, mixed baby greens, cucumbers, and tomatoes; roll it up and there you have it! 

The games were very fun that evening, Canada beat Puerto Rico in the first match and USA beat Cuba in the second.